Air pollution giving you body aches, eye irritation and breathing trouble? 5 powerful nutrients that can protect you naturally

As winter sets in, the thick smog and rising air pollution levels in Indian cities like Delhi, Gurugram and Noida start taking a serious toll on health. From watery eyes and fatigue to breathing difficulties and chest tightness, air pollution doesn’t just damage your lungs, it silently affects your entire body. Doctors have warned that prolonged exposure to polluted air can trigger inflammation, oxidative stress, and even weaken immunity.

While we can’t escape the air around us, we can strengthen our body’s natural defence system through the right nutrition. Here are five essential nutrients you must include daily to reduce the harmful effects of air pollution and support your lungs, eyes, and immune system.

1. Vitamin C: The Powerful Antioxidant That Protects Your Lungs from Pollution Damage

Vitamin C is one of the most powerful antioxidants that helps your body neutralise free radicals, the unstable molecules produced by air pollutants like nitrogen dioxide and particulate matter (PM2.5). These molecules can inflame lung tissues and worsen breathing issues.

Why you need it: It strengthens your respiratory system, supports collagen repair in tissues, and boosts your immune defence against airborne infections.

Best sources: Include oranges, amla (Indian gooseberry), guava, kiwi, lemon, and bell peppers in your diet daily. A glass of warm lemon water with honey in the morning also helps detox your system gently.

2. Omega-3 Fatty Acids: The Natural Anti-Inflammatory for Your Lungs and Eyes

Pollution-induced inflammation can harm your lungs and even cause dry, irritated eyes. Omega-3 fatty acids help reduce this inflammation and support better oxygen flow in the body. Studies have also found that Omega-3s can protect cells from damage caused by fine particulate matter.

Why you need it: Omega-3s lower inflammation, improve blood circulation, and protect eye health, especially from pollutants and screen strain.

Best sources: Include flaxseeds, chia seeds, walnuts, and fish like salmon or sardines. For vegetarians, a daily spoon of flaxseed powder or chia seed water works wonders.

3. Vitamin E: The Shield Against Oxidative Stress

Vitamin E acts as your skin and lungs’ bodyguard. It prevents oxidative damage caused by toxic pollutants like ozone and particulate matter. It also supports the immune system and helps repair damaged tissues.

Why you need it: This nutrient is essential for maintaining healthy skin and lungs, both of which are first-line defenders against pollution exposure.

Best sources: Almonds, sunflower seeds, spinach, pumpkin, and vegetable oils such as sunflower or mustard oil are excellent sources of Vitamin E.

4. Zinc: Strengthens Immunity and Speeds Up Recovery from Respiratory Issues

Zinc plays a crucial role in immune cell function and wound healing. When exposed to polluted air, your body needs more zinc to fight inflammation and infection. Low zinc levels have been linked to poor respiratory health and slower recovery from colds or bronchitis.

Why you need it: It supports immune defence, helps repair tissues damaged by pollutants, and reduces the severity of respiratory infections.

Best sources: Add chickpeas, pumpkin seeds, cashews, lentils, and whole grains to your meals. Zinc supplements can also be taken after consulting a doctor, especially during high pollution periods.

5. Beta-Carotene (Vitamin A): Keeps Your Eyes and Lungs Clean and Strong

The burning sensation in your eyes or the dryness you feel during pollution spikes can be eased by Vitamin A and its precursor, beta-carotene. This nutrient helps maintain healthy mucous membranes in the eyes, nose, and lungs, which act as natural filters for harmful particles.

Why you need it: Beta-carotene supports clear vision, protects lung tissues, and helps detoxify the respiratory system.

Best sources: Eat colourful vegetables like carrots, sweet potatoes, spinach, and tomatoes. Drinking fresh carrot or beetroot juice can give you a pollution-fighting antioxidant boost.

Additional Tips to Protect Yourself from Air Pollution

• Stay hydrated: Drink plenty of water, coconut water, and herbal teas like tulsi or ginger to flush out toxins.
• Add turmeric: Curcumin in turmeric has natural anti-inflammatory properties that help your lungs stay clear.
• Use indoor plants: Keep air-purifying plants like snake plant, peace lily, and money plant indoors.
• Exercise smartly: Avoid outdoor workouts early in the morning when pollution levels are high.
• Wear a mask: Use N95 masks when stepping out to limit exposure to PM2.5 particles.

Air Pollution

Air pollution may be an unavoidable reality in many cities, but how your body responds to it depends largely on what you eat. A nutrient-rich diet full of antioxidants and anti-inflammatory foods can reduce the damage caused by toxic air and strengthen your overall resilience.

So, before you step out into the smog, make sure your plate is loaded with Vitamin C, E, Zinc, Omega-3s, and Beta-Carotene. A few smart choices each day can protect your lungs, eyes, and immunity, and keep your body fighting strong against pollution.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.